Lean Muscle Types
You do not get the amount you want from your current muscle building program? And you say that you are training 6 days a week, eat anything visible and you perform 10 exercises per body part. But of course you make no progress ... you are a person who can take seriously! The classic case of increasing difficulty is probably more pleasant words, even if it is only reworded to an impatient, overworked is Little-eaters. The way in muscle size and strength to win is still remained the same as in the last million years, you gradually lift heavier objects, and always take you to burn calories more gradually to himself. Simply put, "training, eating, rest and repeat" on the agenda. In most cases, the poor end up muscle type is more likely due to its perception as through his workout disciplines in this position. Ask any top bodybuilders, world-class weight lifter or strength athlete, how long did it take him to get to where he is at the moment, and the first thing he will tell you is that it has used it for YEARS of dedicated effort. The second thing he will tell you is the importance of working himself up from the ground up.
Better expressed using a technique where you use more than one game with the worst possible muscle weight and repeat this exercise several times.
The following program is perfect for those who can not easily gain weight and want to challenge themselves in their muscle. The foundation of this program is the periodic passage of the "Important 6" size and strength exercises, the cohesion of the program for each "Iron Game" Legend of Grimek up to Anderson and is the way to Schwarzenegger and Coan.
The additional exercises serve as a supportive work aligned to pass through more repetitions can be, for the additional construction by directed his attention to certain muscle groups.
1st Tag: legs (push-Day)
1) with the barbell squat: 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) lunge to the rear (upper body straight with the weight on the front or back of the shoulders): 2-3 sets of 8 repetitions on each leg
3) Sit-ups (the weight is held behind the head): 3 sets of 10 repetitions
2nd Tag: Upper Body Workout (pull-Day)
1) prevent lateral raise: 2 sets of 5 reps with enough weight so that you feel has knock out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) with an underhand grip pull-ups: 2-3 sets of 6-8 reps
3) Barbell Curl: 3 sets of 8 reps fact that they specifically bring to the bar to the forehead.
3rd Tag: legs (pull-Day)
1) squat with barbell on your back (conventional style): 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) Good morning (the bar on your back while squatting with legs apart): 3 sets of 8 reps
3) strength exercise for the hip (put down on the floor or a bench and place the rod onto the lap): 3 sets of 10 reps
4th Tag: Upper body training (push-Day)
1) Shoulder Press: 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) dips exercise (bending prop): 3 sets of 8 reps
3) Close-grip triceps exercises (barbell while lying down with your elbows outward lift): 3 sets of 8 reps
Better expressed using a technique where you use more than one game with the worst possible muscle weight and repeat this exercise several times.
The following program is perfect for those who can not easily gain weight and want to challenge themselves in their muscle. The foundation of this program is the periodic passage of the "Important 6" size and strength exercises, the cohesion of the program for each "Iron Game" Legend of Grimek up to Anderson and is the way to Schwarzenegger and Coan.
The additional exercises serve as a supportive work aligned to pass through more repetitions can be, for the additional construction by directed his attention to certain muscle groups.
1st Tag: legs (push-Day)
1) with the barbell squat: 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) lunge to the rear (upper body straight with the weight on the front or back of the shoulders): 2-3 sets of 8 repetitions on each leg
3) Sit-ups (the weight is held behind the head): 3 sets of 10 repetitions
2nd Tag: Upper Body Workout (pull-Day)
1) prevent lateral raise: 2 sets of 5 reps with enough weight so that you feel has knock out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) with an underhand grip pull-ups: 2-3 sets of 6-8 reps
3) Barbell Curl: 3 sets of 8 reps fact that they specifically bring to the bar to the forehead.
3rd Tag: legs (pull-Day)
1) squat with barbell on your back (conventional style): 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) Good morning (the bar on your back while squatting with legs apart): 3 sets of 8 reps
3) strength exercise for the hip (put down on the floor or a bench and place the rod onto the lap): 3 sets of 10 reps
4th Tag: Upper body training (push-Day)
1) Shoulder Press: 2 sets of 5 reps with enough weight so that it feels like leave out one or two reps in the last sentence. Then you make a set-back set with 75% of your best set of 10 reps.
2) dips exercise (bending prop): 3 sets of 8 reps
3) Close-grip triceps exercises (barbell while lying down with your elbows outward lift): 3 sets of 8 reps
